VO2Max

VO2MAX #1 - from my plan

  • Cycling
  • 45mTime
  • 32Stress
  • 0.65Intensity
  • 15Popularity

About this workout

This VO2 max workout features 2 × 60 seconds at 109.9% FTP, perfect for boosting your aerobic ceiling and preparing you for those tough climbs or race efforts. Integrate this into your trainer plan to build the capacity you need when the road gets steep.

lucmen

Workout structure

  • Warm-Up 4 min @ 40% (40w) 75-85 rpm
  • Warm-Up 3 min @ 55% (55w) 85-95 rpm
  • Warm-Up 2 min @ 65% (65w) 90-100 rpm
  • Warm-Up 1 min @ 75% (75w) 90-100 rpm
  • Warm-Up 15 sec @ 100% (100w) 90-105 rpm
  • Warm-Up 45 sec @ 60% (60w) 90-100 rpm
  • Warm-Up 1 min @ 40% (40w) 75-85 rpm
  • 2X
    • 1 min @ 110% (110w) 90-110 rpm
    • Rest 1:30 min @ 40% (40w) 75-85 rpm
  • 1 min @ 110% (110w) 90-110 rpm
  • Rest 1:30 min @ 50% (50w) 85-95 rpm
  • 5 min @ 60% (60w) 90-110 rpm
  • 2 min @ 66% (66w) 90-110 rpm
  • 5 min @ 55% (55w) 90-100 rpm
  • 2 min @ 64% (64w) 90-110 rpm
  • 5 min @ 63% (63w) 90-110 rpm
  • 1:30 min @ 50% (50w) 85-95 rpm
  • Cooldown 5 min @ 40% (40w) 75-85 rpm